I need some serious help. experianced, but not.

[Murker]

First post towards a fresh start.
5'11 225ish~lbs, been weight lifting on and off since i was 17. Got really serious about it when i turned 18-19. Blew up from 160 to 220 in 6months on a dirty bulk. 4 years have passed of on and off lifting, and I'm looking to become bigger and stronger then i was in my prime, looking for that next level.

I have good knowledge of the training aspects of the gym, but the diet is where I lose track. I have never ever followed a strict diet, and I obtained very good results from just pounding weights religiously. If I combine the best of both worlds I can achieve great things. This is where the elitefitness community comes in.

Spent the last 2 hours checking out stickies and did my TDEE/BMR calculations, and after a 20% cut in the calories, I'll be sitting around 2000 a day which should give me -1lb of fat per week.

What I need help with is what exactly I should be eating, and how often. I know a little bit, but not that much. What has worked for you guys and girls out there? Any feedback is much appreciated

 

[Murker]

300 views and no comments? cmon, someone has to know SOMETHING about a proper nutritional diet for fat loss

 

[germaine91]

Read:

Calculating Calorie & Macronutrient Needs - Bodybuilding.com Forums
Nutrition For Newbies & Must Read Threads - Bodybuilding.com Forums

 

[Murker]

Ew, bodybuilding.com

I came here to get away from that sort of thing. Looking for some advice in your own words.

Thus far, my diet has looked a little something like this(varying from day to day)

Meal1 : half cup of egg whites with granola cereal

Meal2 : Why iso shake

Meal3: Lean chicken breast with brown rice

Meal4: Lean chicken breast or lean ground beef with 1-2slices of whole wheat toast

Meal5: Casein whey shake

I hate veggies/fruit but I know I need them. Gonna pick up some spinach and throw it in my egg whites every morning to start it off and some apples(basically apples is the only fruit/veggie that I actually like). I also see broccoli coming up frequently, any ways to make that actually taste good on a cutting diet?

 

[germaine91]

That information is not much use. You just posted a bunch of random foods. No mention of TDEE, macros or calories.

On another note, your diet looks extremely boring.

Did you read the information in those links? They are not from the main site. They are written by a leading nutritional researcher called Emma Leigh. You really should read them to educate yourself on some fundamentals of nutrition.

 

[Murker]

Yes I am familiar with Emma and I have read her links in the past, but as I said earlier, I'm looking for advice in the communities own words. I don't want to get into specific weight for my foods, I just want to know what people out there are eating on their own diets so I can try to encorporate that into mine. As I did clearly state earlier "What I need help with is what exactly I should be eating, and how often. I know a little bit, but not that much. What has worked for you guys and girls out there? Any feedback is much appreciated"

P.S. I do not eat food for indulgence, I eat food for what it does to my body. All my meals taste like cardboard, and I'm fine with that. It's results that I want, not taste

 

[Roth753repper]

Ew, bodybuilding.com

I came here to get away from that sort of thing. Looking for some advice in your own words.

Thus far, my diet has looked a little something like this(varying from day to day)

Meal1 : half cup of egg whites with granola cereal

Meal2 : Why iso shake

Meal3: Lean chicken breast with brown rice

Meal4: Lean chicken breast or lean ground beef with 1-2slices of whole wheat toast

Meal5: Casein whey shake

I hate veggies/fruit but I know I need them. Gonna pick up some spinach and throw it in my egg whites every morning to start it off and some apples(basically apples is the only fruit/veggie that I actually like). I also see broccoli coming up frequently, any ways to make that actually taste good on a cutting diet?

For breakfast cut out the cereal for oatmeal. For meal4 cut out bread completely. Throw in a sweet potato instead.

 

[Murker]

For breakfast cut out the cereal for oatmeal. For meal4 cut out bread completely. Throw in a sweet potato instead.

Will do! Do you just eat the sweet potato plain, or do you put anything on top of it to maximize gains? Thanks for the tips!

 

[Roth753repper]

Will do! Do you just eat the sweet potato plain, or do you put anything on top of it to maximize gains? Thanks for the tips!

I personally just eat it plain. I think it tastes best that way. It's prob better for you plain also.

 

[Murker]

Awesome, cheers man! Karma to ya!

 

[TheRippedReverend]

First post towards a fresh start.
5'11 225ish~lbs, been weight lifting on and off since i was 17. Got really serious about it when i turned 18-19. Blew up from 160 to 220 in 6months on a dirty bulk. 4 years have passed of on and off lifting, and I'm looking to become bigger and stronger then i was in my prime, looking for that next level.

I have good knowledge of the training aspects of the gym, but the diet is where I lose track. I have never ever followed a strict diet, and I obtained very good results from just pounding weights religiously. If I combine the best of both worlds I can achieve great things. This is where the elitefitness community comes in.

Spent the last 2 hours checking out stickies and did my TDEE/BMR calculations, and after a 20% cut in the calories, I'll be sitting around 2000 a day which should give me -1lb of fat per week.

What I need help with is what exactly I should be eating, and how often. I know a little bit, but not that much. What has worked for you guys and girls out there? Any feedback is much appreciated

You mean to seriously tell me you gained 10lbs a month!! Wow my dude.

Post up diet and training so someone can better help you. 2000 cals ed my girl is 120 she eats 1800 ed. Not sure that you heading in the rite direction

 

[germaine91]

For breakfast cut out the cereal for oatmeal. For meal4 cut out bread completely. Throw in a sweet potato instead.

Why? It won't effect body composition at all if macros are the same.

 

[germaine91]

"What I need help with is what exactly I should be eating, and how often.

Well for what you eat the answer is: It doesn't matter

When you eat: It doesn't matter

Eat foods that help you reach micro/macro sufficiency. Eat whenever suits best. Use MyFitnessPal to track calories if you want.

 

[TheRippedReverend]

Well for what you eat the answer is: It doesn't matter

When you eat: It doesn't matter

Eat foods that help you reach micro/macro sufficiency. Eat whenever suits best. Use MyFitnessPal to track calories if you want.

You gotta be kidding! Dude really stop posting.

Doesnt matter what you eat...

 

[germaine91]

Doesnt matter what you eat...

Not if you manage to meet macro/micro sufficiency. Why would it? The body doesn't see foods, it just sees the nutrients it contains. It's basic physiology.

 

[TheRippedReverend]

Not if you manage to meet macro/micro sufficiency. Why would it? The body doesn't see foods, it just sees the nutrients it contains. It's basic physiology.

Oh, god!! Okay Ill get me a double double then.

F n 21 year old!

 

[Jigga14]

Well for what you eat the answer is: It doesn't matter

When you eat: It doesn't matter

Eat foods that help you reach micro/macro sufficiency. Eat whenever suits best. Use MyFitnessPal to track calories if you want.

I'm pretty sure it matters when and what you eat. If you go all day without a meal and then consume 3000 calories for dinner you have been:
1- in a catabolic state all day
2- now have a huge load of food that your body cannot utilize.

As for what you eat, Germaine I'm sure you aware that wheat is not an optimal carb source. It causes inflammation and is poorly digested. Many people are gluten sensitive to an extent.

It matter what and when you eat, especially when you are trying to lose bf.

 

[Jigga14]

Not if you manage to meet macro/micro sufficiency. Why would it? The body doesn't see foods, it just sees the nutrients it contains. It's basic physiology.

Hahah ya I might as well order me straight McDonald's all day. As long as my macros line up and I'm taking multivitamin for my micros I'm bulking Germaine style.

 

[Murker]

You mean to seriously tell me you gained 10lbs a month!! Wow my dude.

Post up diet and training so someone can better help you. 2000 cals ed my girl is 120 she eats 1800 ed. Not sure that you heading in the rite direction

hmmmm shit... :/... I did my calculations off the stickies of the forum.
BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)
66+1479.6+355-156.4 = 1678.2 Daily caloric needs to survive. I x this by 1.55 for the moderate exercise which = roughly 2600cals. I then took off 20% of this total to be able to lose the weight, which gave me 520cals. 520-2600 = 2080.


Cant post links until I have 25 posts, but I've been following the thread "dieting information"
for this info, and as far as the 10lbs a month goes, that was a loooong time ago, when I first started getting into the sport, so alot of that was beginner gains. But aside from that, what do you think of those calculations? Are they incorrect?

Edit :
diet...
Meal1 : half cup of egg whites with oatmeal

Meal2 : Why iso shake

Meal3: Lean chicken breast with brown rice

Meal4: Lean chicken breast or lean ground beef with sweet potato

Meal5: Casein whey shake
It's kinda just some shit I put together for now honestly...

Training is :
Monday - Chest/Tri's/Cardio
Tuesday - Back/Bi's/Cardio
Wednesday - Legs/Calves/Ab's
Thursday - Shoulders/traps/rear delts/light cardio
Friday - Bi's/tri's/cardio
Saturday - Ab's/ Cardio
Sunday - Rest/Maybe light cardio

If there is any other info needed let me know!

 

[germaine91]

Oh, god!! Okay Ill get me a double double then.

F n 21 year old!

If you can't grasp that you must have a very low level of nutritional knowledge. You are in no position to be giving advice to others.

 

[Roth753repper]

If you can't grasp that you must have a very low level of nutritional knowledge. You are in no position to be giving advice to others.

Man that's what these forums are for is to get other people with personal experience to help you out. There not looking for some copy and paste shit from google.

 

[germaine91]

Man that's what these forums are for is to get other people with personal experience to help you out. There not looking for some copy and paste shit from google.

What has copy and paste shit from google got to do with anything?

 

[germaine91]

I'm pretty sure it matters when and what you eat. If you go all day without a meal and then consume 3000 calories for dinner you have been:
1- in a catabolic state all day
2- now have a huge load of food that your body cannot utilize.

As for what you eat, Germaine I'm sure you aware that wheat is not an optimal carb source. It causes inflammation and is poorly digested. Many people are gluten sensitive to an extent.

It matter what and when you eat, especially when you are trying to lose bf.

1. Your body is in a constant state on anabolism and catabolism throughout the day. What matters is the net outcome. If you are in a caloric surplus, then it will be anabolic regardless of when you eat. I know people who have eaten 1 meal a day and gotten results fine.

2. Food the body can't utilize? Explain how you came to this assertion.

3. Many people are not gluten sensitive. It has been vastly over-sensationalised by the media. I don't personally know anyone with a gluten allergy. The human body has adapted tremendously since the stone age and we are perfectly capable of digesting wheat products for the most part. Obvious exception being Celiacs.

So, it doesn't matter.

 

[germaine91]

Hahah ya I might as well order me straight McDonald's all day. As long as my macros line up and I'm taking multivitamin for my micros I'm bulking Germaine style.

Where did I say to do that?...... Strawman argument

 

[Roth753repper]

What has copy and paste shit from google got to do with anything?

Just seems like that's all you post. From what I've read I wouldn't advise anyone to apply advice from you towards their goals if they ever want to reach them. But hey what do I no about nutrition... Nothing...

 

[germaine91]

But hey what do I no about nutrition... Nothing...

Obviously.

And please provide at least one quote where I copied and pasted anything off google. If you can't, I've just made everyone aware of your lies.

 

[Roth753repper]

Obviously.

And please provide at least one quote where I copied and pasted anything off google. If you can't, I've just made everyone aware of your lies.

Oh no! Please don't make anyone aware of my lies. Sorry I made a mistake you don't copy and paste quotes. You copy and paste links to other websites...

 

[germaine91]

Once.... What about the rest of my 133 posts?

 

[TheRippedReverend]

What has copy and paste shit from google got to do with anything?

Because you have no FUCKING experience how the fawk can you tell someone what works when you dont even know bc you've never even done it.

I read it it mandated by science fawk science those guys arent body builders bro. Its like your dr telling you how to cycle.

You can put the same tires on every car you own but it doesnt mean it will roll the same way.

You need to quit posting bc you dont know man!

Do you even lift bro?

 

[Roth753repper]

Because you have no FUCKING experience how the fawk can you tell someone what works when you dont even know bc you've never even done it.

I read it it mandated by science fawk science those guys arent body builders bro. Its like your dr telling you how to cycle.

You can put the same tires on every car you own but it doesnt mean it will roll the same way.

You need to quit posting bc you dont know man!

Do you even lift bro?

I was seriously wondering the same thing... Does he even lift?

 

[roguemonkeyjr]

Someone gonna ban this guy yet? He's getting on my nerves
Waste of posting and space on the pages

 

[wootoom]

Germaine, quit starting shit. Last warning

 

[germaine91]

Germaine, quit starting shit. Last warning

If you look over my posts I have presented information in a well-mannered, respectful way. The same can't be said for others. Thus it begs the question, why warn me but nobody else?

Someone gonna ban this guy yet? He's getting on my nerves
Waste of posting and space on the pages

Ban for what exactly? Because I prove that what you believe to be true in nutrition actually isn't?

Because you have no FUCKING experience how the fawk can you tell someone what works when you dont even know bc you've never even done it.

1. You don't know that.

2. What has that got to do with copy and paste shit from google?

3. Search Layne Norton.

4. I do lift. Do you?